Aug 3, 2015

Tuesday 15.08.04

Warm Up
- 500m row
- Dynamic stretching focusing on hip mobility

Main WOD
- Accumulate 1 minute in L Sit, then
- 4 minutes push up plank

Back Squat 5-5-5-5-5

Follow each set immediately with 3 box jumps  (24/20)

Mobility WOD
- Figure 4 glute mash and psoas mash

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Work up to a weight that you can successfully lift across all sets.

Back Squat set up.  Feet to hip width apart with toes turned slightly out.  The bar should rest across your back in the high back rack position.  Bow your shoulders up to help with holding the bar.

Drop your butt back to maintain the lumbar curve and follow your butt to the ground.  As you move down and up, track your knees out over you toes.  Push your knees out as your press up to keep the knees from caving in.  The rep is good with depth below parallel (hip crease below the knee) and finishes with knees straight and hips open.

If there is a large class again we'll have to work in groups of 2 or 3.

Mobility WOD
- Grab your lacrosse ball and sit down on the floor.  Put one leg over the other with the knee bent in a figure four position.  Place the lacrosse ball under the hip on the ground and spend at least two minutes each side.  For the psoas you'll place the ball next to your groin, on your psoas muscle, and place a kettlebell on top to add pressure.  Work your leg through its range of motion for one minute each side.  Remember to breath.  If you don't have a lacrosse ball you should purchase one.

7 comments:

Goody said...

5x5 (225, 225, 245, 245, 275)

monroe said...

High bar back squats 5x5 185lbs across. 3 box jumps 24" after each set. L-sit afterward (that was challenging) 4 :15 sec holds, followed by planks, 2:00, 2:00.

Ecko Logrono said...

L-SIT 1 minute followed by 3 minute plank
5X5 65lbs across
3 box jumps 20" after each set

Boo said...

225x5x5 24" box

Devon McCuan said...

L-sit 6 5-10 sec holds with KB support followers by 3 min plank
5x5 (65, 105, 105, 105, 105)
20" box

Ryan Kroells said...

Front Squat 5x5. 225

Kevin McDonald said...

L-sit: 2 x 30 seconds, plank: 2, 1.5, .5 - those hurt today.
HBBS 5x5 (185, 185, 185, 195, 200). 24" box jumps.
First back squats in over a year. Got a lot of work to do. Been working with dumbbells. Just got a bar - working all cast iron and hate the idea of dumping it in the garage. Laid up a squat rack using cinder blocks for this WOD. Good grip work carrying the blocks into the garage.